Be an Eco-Friendly Cook

As you know I am a big proponent of eco-friendly cooking & eating! Here are a few tips to help make your food prep routines more sustainable.

1) Make at least a few vegetarian meals per week. Meat production requires 8X the fossil fuel energy of plant production, so you be use fewer resources when you eat meat-free meals.

2) Enjoy foods in season. I can't say this enough. In-season foods taste light years better in addition to being better for the earth.

3) Buy organic dairy products and sustainably-raised meats. Sure it's tempting to buy the $3.50 gallon of milk instead of the $6 gallon, but the difference in product quality -- as well as toll taken on the earth's resources -- is astounding. Same goes for meat. You might find chicken breasts on sale for $2.50/lb, but the way these chickens were raised would make you cringe (at best) and the farming practice is totally unsustainable. Plus this meat is lower in nutrients and higher in things you don't want in your body. So spring for that more expensive meat -- be it organic, grass-fed, or sustainably-raised -- it's healthier for both you and the earth. [And if you follow Tip #1, you won't even be spending more money in the end.]

4) Be efficient with your appliances & cooking routines. For example, don't bake and grill foods in the same meal -- choose either the grill, oven, or stove for your meal prep and stick with that cooking method. And plan ahead -- if you can grill 6 chicken breasts instead of 2 and use the remaining chicken later in the week for salads, sandwiches, wraps, or other cold entrees, you'll save on both energy and time.

5) Don't dismiss the toaster oven. If you're cooking for one or two, the toaster oven is a great tool, because it's small size means it heats quickly and uses less energy than the traditional oven. You can use it for baking pretty much anything, and your dinner will be ready faster too.

6) Utilize your microwave. A microwave effectively uses 57.5% of its energy to heat food, compared with a gas cooktop, which uses only 7.1%. So next time you go to make tea, pop that water in the microwave instead of boiling a whole kettle full of water.

7) Keep the refrigerator (and oven) door closed. Every time you open the fridge, warm air rushes in and the fridge starts to work overtime to reduce it's temperature. Get as much food out at once as you can. Same is true for the oven -- use the oven light instead of opening the oven every few minutes to check on your food -- you'll not only save energy, but you'll get a better baking result. [Note: it's also important not to put piping hot food in the fridge -- it will warm up the other food in the fridge which is not only a waste of energy, it can also cause harmful bacteria to grow making foodborne illness more of a risk.]

Email me with questions or for more tips!

* Some of these tips adapted from Cooking Light magazine, April 2009

Buget-Friendly Cooking

Eating healthy on a budget doesn't have to be a big challenge. Here are a few recipes to get you started.

BBQ Black Bean Quesadillas

4 whole wheat tortillas (I like La Fe or Guerrero brands)
1 cup shredded low fat cheddar or jack cheese
1 can black beans, drained & rinsed
1/2 onion, thinly sliced
1 bell pepper, cut into strips (or 1 cup frozen bell pepper strips)
1 cup frozen corn
1/2 cup canned pineapple chunks, drained & chopped
1 medium sweet potato
1/4 to 1/2 cup BBQ sauce (to your taste)
Light sour cream or Low-fat greek yogurt, for topping

1 -- Poke some holes in the skin of the sweet potato and microwave for 4-5 min or until soft. Peel & chop into small cubes.
2 --Heat 1 tsp oil in a medium sized skillet. When pan is hot, saute onions & bell pepper strips for 5-7 minutes or until softened.
3 -- Add frozen corn to skillet and saute another minute until corn is heated through. Add pineapple chunks & BBQ sauce and stir mixture until coated. Remove from heat and add can of black beans.
4 -- In another skillet, grill pan, or griddle, heat tortilla over medium heat until slightly warm. Sprinkle 1/4 cup cheese all over tortilla. Place a generous portion of the bean mixture over half of the tortilla, and when cheese has melted slightly, fold the tortilla in half to make the quesadilla. Cook for 1-2 min or until cheese is fully melted and bean mixture is hot.
5 -- Let sit for a few minutes, then cut into triangles. Serve with dollop of sour cream or Greek yogurt.
(Note: you may have extra bean mixture. If so you can make some extra quesadillas and refrigerate them for later -- they are great reheated in a skillet or in the microwave).

Serves 4 (or more)

Baked Spinach & Eggs

2 10-oz packages of frozen chopped spinach, thawed
6 large eggs
1 can evaporated fat-free milk
1/2 cup regular milk (1% or 2% is best)
1 red onion, thinly sliced
1/2 cup white wine (if you have it on hand)
1 cup grated Parmesan cheese
1 cup grated Gruyere or sharp white cheddar cheese (reduced fat if possible)
pinch of nutmeg

1 -- Preheat oven to 400 degrees. Spray a glass pie plate or similar-sized baking dish with nonstick cooking spray.
2 -- Drain spinach well by pressing into a strainer or wrapping tightly in a paper towel.
3 -- In a medium sized skillet, heat 1 tsp oil over medium heat. Saute the onion with 1/4 tsp each salt & pepper, until onion is softened, about 7 min. Add wine and simmer until mostly evaporated.
4 -- Add spinach to the skillet and stir into the onion & wine mixture. Remove from heat.
5 -- In a large bowl, mix together eggs, milks, nutmeg, and most of the cheese (reserve a small handful).
6 --Add spinach mixture into the egg mixture, sprinkle with a pinch of salt & pepper, and pour into the baking dish. Top with the remaining handful of cheese.
7 -- Bake until top is golden brown and mixture is solid when you shake the pan a little, about 40-45 minutes.
8 -- Let sit at least 5 min before serving. Serve with a small green salad for a complete meal. I recommend 1 cup of mixed greens per person, tossed with a little olive oil & lemon juice.
(Note: this dish can burn easily, so start checking it right at 40 minutes to see if it's done).

Serves 5-6 people as a main dish.

Cooking Show audition!

My dream is to have my own nutrition-focused cooking show, so I audition for anything I come across. Here is my latest audition video for a new healthy cooking show. I'm not a star yet....but I'm hoping one of these days that changes ;)

My Favorite Holiday Cookies

In need of a new cookie tradition in your family? Going to a holiday party and want to impress the crowd? Try one of these recipes -- you won't be disappointed!

1) Ginger Crinkle Cookies
Even if you're not a huge fan of ginger snaps or molasses cookies, you'll like these! And to boot, they're as healthy as a good cookie can get.
http://www.eatingwell.com/recipes/ginger_crinkle_cookies.html

2) Popcorn Balls
1 10-oz bag marshmallows
1 tbsp butter
3 tbsp peanut butter
1/2 cup raisins (I like golden raisins)
1/2 cup unsalted peanuts
10-12 cups popcorn (unsalted & unbuttered)

Melt butter, peanut butter, and marshmallows together in a pot over low heat on the stove. Stir constantly so the mixture doesnt't burn. When melted & smooth, remove from heat and pour in popcorn, nuts & raisins. Quickly form into about 12 balls.

3) Sugar Cookies with Candy Cane Frosting
First, make these old-fashioned sugar cookies:
http://www.marthastewart.com/recipe/old-fashioned-sugar-cookies?autonomy_kw=sugar%20cookies&rsc=rf_result1
Then, make this frosting:
3/4 cup sugar
3 large egg whites
1 cup (2 sticks) unsalted butter, room temperature, cut into tablespoons
1/4 tsp peppermint extract
1/4 cup crushed candy canes (or other peppermint candies)

1. In a heatproof mixer bowl set over a pot of simmering water, whisk together sugar and egg whites until sugar is dissolved and mixture is very warm to the touch, about 5 minutes. Remove from heat. Beat on medium speed until completely cooled and stiff peaks have formed, about 10 minutes.
2. With mixer on medium speed, add butter a few tablespoons at a time until completely combined. Add peppermint extract. Beat on low speed until smooth, about 5 minutes. Fold in candy cane pieces.
3. Frost cookies once they are completely cool.

4) Coconut Biscotti
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1041878 After these cool completely, dip half of them into melted dark chocolate and place on wax paper to harden. (For the dip I just melt 1 cup of semi-sweet chocolate chips in the microwave, in 20 second intervals -- takes less than 1 min -- then stir til smooth)

5) Grandma Dixie's Homemade Oreos
These are my grandma's invention, so when you take them to a party and get rave reviews (believe me, you will) please share that they're from Grandma Dixie :)

2 packages Devil's Food cake mix (18 oz each)
4 eggs, lightly beaten
2/3 cup vegetable oil
1 8-oz package low-fat cream cheese
1 stick unsalted butter, at room temperature
3 to 4 cups powdered sugar (sifted, or whisked to get rid of lumps)
1 teaspoon vanilla

Heat oven to 350 degrees

Beat eggs, cake mix, and oil. Roll into small balls, and place on
ungreased cookie sheet. Flatten slightly with fingers and bake 8-10 min.

Mix cream cheese, butter and vanilla until smooth. Add powdered sugar, 1 cup at a time. When consistency is like a fluffy frosting, its done. Spread a hefty spoonful on the bottom of one cookie and place another similar-sized cookie on top.

Note: this makes a LOT of cookies!

Surviving Thanksgiving!

Part of the fun of Thanksgiving is stuffing yourself a little. However, some of us merely begin stuffing ourselves on Thanksgiving....and continue to do so through New Years when we finally make a resolution to deprive ourselves of yummy food. So instead, here's what I recommend: enjoy Thanksgiving food to whatever degree you want to, just make sure you

1) EXERCISE before you dig in. Do an intense cardio workout if you can, for at least 45 minutes. If this isn't in the cards, go for a long brisk walk. Exercising before you eat will make you more likely to eat reasonably, and will counteract some of the calories you take in during the day.

2) Drink plenty of water. If you're dehydrated while you're eating, you're likely to overeat even more than normal. And if you'll be drinking alcohol on the holiday, drink extra water.

3) Exercise AGAIN after you eat. You'll be full, so just get up & move around a bit...a walk is usually a good call for post-Thanksgiving feasts. Then on Friday, get moving again with a really good workout.

4) DO NOT let Thanksgiving be the first day of a 30 day binge. Instead, wake up on Friday and get back to normal. There will be plenty of times to indulge this holiday season, so insert as many healthy days as you can between now & January. This way, you won't have to set some horrible resolution because you won't have gained any weight!

Happy Thanksgiving everyone!